Friday 4.9.21

CrossFit Workout of the Day A.) Back Squat e60s for 6 rounds 4 back squats @ 55-70% squat intent – to move load with speed out of the hole. B.) em for 16 minutes m1) cal row m2) burpee LvL1 – 9 reps LvL2 – 12 reps LvL3 – 15 reps C.) 10 minute...

Thursday 4.8.21

CrossFit Workout of the Day A.) 4 rounds for quality 3-5 wall walk 10 straight leg raises 3m rest – straight leg raises are to waist height. modify to strict high knee raises. B.) 7 rounds for time 10 box jump over 24/20 15 wall ball squat clean 30/20 200m run...

Wednesday 4.7.21

CrossFit Workout of the Day A.) Every 2 minutes for 8 minutes Ring Rows 5-10 tempo reps tempo – 20×1 2s eccentric 1s at bottom of rep x ascend afap 1s pause at top of rep B.) 15 minute amrap 30 db snatches 30/21 cal row or 20/14 cal bike C.) Single-Arm...

Tuesday 4.6.21

CrossFit Workout of the Day A.) Every 3 minutes for 15 minutes Front Squat – 3 tempo reps tempo – 3031 3s eccentric 0s at bottom of squat 3s concetric 3s pause standing tall – weight should be light-moderate not exceeding 70% of 1rm. – bar...

Monday 4.5.21

CrossFit Workout of the Day A.) push jerk + split jerk Every 2 minutes for 8 minutes 1+2 Every 2 minutes for 4 minutes 1+1 B.) Every minute for 8 minutes m1) 7-10 power clean @ 60% m2) 10-15 wall ball LvL1 – 20/14 LvL2 – 20/14 LvL3 – @ 65%, all 15...